Intermediate Series 1 (2022), Class 4: Team Work Makes the Dream Work
PROGRAM 2: Intermediate Series 1 (2022), No Shortcuts • 31m
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 4 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Today's class should feel like an overall RPE of 7 out of 10, with Set 2 feeling like an 8.
Equipment Recommendations: x2 medium/heavy kettlebells, x1 optional light kettlebell
Warm Up
40 seconds on, 20 seconds off x2 rounds:
1. standing halos, altering sides each rep
2. alternating power lunges (lunge back and explode into high knee)
3. goblet cleans
4. calf raises, double bell suitcase hold
x1 round: 6 Point Carry, 30 seconds each movement
1. farmer's carry, left
2. racked carry, left
3. overhead carry, left
4. farmer's carry, right
5. racked carry, right
6. oerhead carry, right
Set 1: RPE 7 out of 10
x3 rounds
*rest 1-2 minutes between rounds, or until full recovered
A. x5 single leg deadlifts, left and right sides
B. x5 double bell pendlay rows
C. x3 standing windmills, left and right sides
Set 2: RPE 8 out of 10
Every minute on the minute x10 rounds (10 minutes total), alternating sides each round.
*rest in the remaining time left in the interval
x5-7 dead clean+push press (each movement is one rep)
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Intermediate Series 1 (2022), Class 5...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
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Equipment Recommendations: x2 medium/heavy kettle...
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Intermediate Series 1 (2022), Class 6...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.Today is the day for heavy bells. Pick weights that will reflect an overall RPE 9 out of 10 for reps and rounds.
Equipment Recommendations: x2 ...
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Intermediate Series 1 (2022), Class 7...
Trainer: Lacee
Duration: 30-45 minutes
Class Type: Full Video
Class 7 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.Today's class incorporates strict presses into The Turkish Get Up; you'll be holding the bell longer than normal, so be conservative with weig...
